November is National Diabetes Awareness Month. To do my part, I’ve been sharing information each week about Diabetes - symptoms, causes, impact on the body and most importantly, about prevention. To wrap up the month, I’m putting it all together here on the website, in Diabetes 101.

Diabetes 101

Diabetes is the 7th leading cause of death in the United States, and the numbers of people living with Diabetes are increasing. Since I’ve been alive (I’m under 40, but over 35 for those of you wondering..), the number of cases of diabetes have QUADRUPLED. Trends project that by 2050, 1 out of ever 3 American adults will have Diabetes.

While there are different types of Diabetes, the vast majority, 90-95%, have Type 2. While Type 2 Diabetes does have some genetic component, this is a preventable type of Diabetes. And for the folks in the back - THIS IS A PREVENTABLE DISEASE! Not only is it preventable, but people typically are often made aware by their doctors that they are developing it, and there are concrete ways to reverse course and normalize your blood sugar regulation to prevent progression to full course diabetes. Of the 86 million adults in the United States who are prediabetic, 15-30% will go on to develop full Type 2 Diabetes within 5 years. The key to prevention? Changing your habits and lifestyle to foster healthy eating habits, weight management and regular physical activity, But before I go on, and on and on, about the benefits of physical activity (have you heard this one before?), here is a quick primer on Diabetes.

Diabetes Is:

Diabetes is: a group of metabolic diseases that cause unmitigated blood sugar (hyperglycemia). While the body relies on sugar for energy production, too much free floating, unstored sugar, can wreak havoc and cause damage and dysfunction, and eventual failure, of organs throughout the body. Diabetes most commonly affects the eyes, kidneys, nerves, heart and blood vessels. Long term effects of Diabetes can include:

Retinopathy
Nephropathy
Peripheral Neuropathy (leading to skin breakdown, foot ulcers and often amputations)
Autonomic Neuropathy (leading to gastrointestinal, genitourinary and cardiac symptoms)
Atherosclerosis
Cardiac Artery Disease
Peripheral Artery Disease
Cerebrovascular Disease
Hypertension
Abnormal Lipid Metabolism

There are a few different types of Diabetes. Type 1, or what used to be referred to as Juvenile Diabetes, is not preventable. This form is an autoimmune disorder where the body attacks the insulin-producing Beta cells in the pancreas, thereby preventing insulin formation. Without insulin, the body cannot break down sugar effectively leading to diabetes. People with Type 1 Diabetes rely on careful diet and exogenous insulin (injections) to manage their blood sugar, and while healthy diet and exercise is still important for someone with Type 1, it will not prevent Diabetes in this case. Type 1 Diabetes accounts for about 5% of Diabetic cases.

Type 2 on the other hand, develops over time, most frequently as a result of lifestyle choices. In the case of Type 2 Diabetes, insulin deficiency is relative, and due instead to insulin resistance. Between overexposure to sugary foods and carbohydrates, and lack of physical activity, more and more insulin must be produced to have the same effect, leading the body to become less sensitive to this hormone and leading to this state of insulin resistance. While Type 2 Diabetics may require pharmacological management (medications that improve insulin sensitivity) or exogenous insulin (injections), many can manage their disease with diet and exercise alone.

Symptom Presentation:

Whether you are experiencing Type 1 or Type 2 Diabetes, the symptoms that you experience are a result of either blood sugar that is too low (hypoglycemia) or too high (hyperglycemia). Symptoms of hypoglycemia include hunger, nervousness, shakiness, perspiration, dizziness, lightheadedness, sleepiness and confusion. Symptoms of hyperglycemia include frequent urination, increased thirst, sweet smelling breath and when progressed too far, ketoacidosis and coma. Initial signs of Diabetes can be a mix of these. Typically, the first signs of Diabetes include:

Blurred vision
Polyuria (Increased Urination) and Nocturia (nightime urination)
Neuropathy (pain, tingling and numbness in hands and feet)
High blood prssure
Fatigue
Confusion
Itchy, dry skin
Slow healing wounds and recurrent infections

Diagnosis:

So how do you know if you are diabetic? There are two primary tests used to screen for, and diagnose Diabetes. Most commonly, if you are at risk or over a certain age, your primary care physician will order an A1C check. This provides an average of your blood sugars over the prior 2-3 month period. A normal value is under 5.7%; a prediabetic reading falls between 5.7 and 6.4%; and a test over 6.5% indicates Diabetes. If you have fasted, your doctor may take fasting blood sugar reading. This reflects your blood sugar, at the current place in time and results under 100 mg/dl indicate you fall in the normal range. Results between 100-125 mg/dl indicate you are prediabetic, and values over 126 mg/dl indicate Diabetes.

Concerned you may be at risk? There is a great resource available on the American Diabetes Association Website that helps you calculate your risk of developing this disease. You can access it here:

Diabetic Risk Calculator

When in doubt, simply ask your doctor at your next visit about your risk of Diabetes, and what you can do to prevent it.

Prevention and Management:

Whether you find yourself at risk, diagnosed with Prediabetes or living with Type 2, lifestyle intervention can prevent or stop the progression of this disease. There are three keys to the prevention of Diabetes: Weight Management, Healthy Diet and Physical Activity.

While focusing on a healthy diet is important for everyone, weight management is a particularly important step for people who are overweight or obese. Eating a balanced, healthy diet, while increasing activity and energy expenditure should help to balance out your energy intake and improve your weight management. While I won’t go into too much detail here, the important thing is to identify if this is an issue for you and if so, seek support. A nutritionist, diabetic educator or the Dietary Guidelines for Americans are all great places to start. Choose My Plate.gov offers great online tools you can access here:

Choose My Plate

I will, however, go into more detail about physical activity. If you’ve been on the HAE website before, I’m sure you’ve already heard that getting 150 minutes each week of moderately intense physical activity (plus strengthening twice a week) is incredibly beneficial and is THE most effective way to promote healthy aging. This is the same for Diabetes. Not only does regular physical activity help with weight management, but it lowers blood sugar, lowers cholesterol, improves blood pressure, and lowers stress, anxiety and improves mood. While counseling for patients found to be prediabetic includes encouraging increased physical activity, in my experience, there is a reason inactive people aren’t active in the first place. If it were that easy to simply start being active, chances are, they would have done it years ago. But pain, fear, inexperience, lack of time, lack of knowledge...these factors, unaddressed, are all barriers to exercise.

Role of Physical Therapy in Diabetic Prevention and Management:

Physical Therapists are physical activity and exercise experts. We are experts at finding ways for everyone, in every shape, to become ACTIVE, safely and effectively. Exercise and physical activity can be life changing. It can ward off depression, manage anxiety, improve sleep, prevent disease like heart disease and some cancers. And it can reverse prediabetes and PREVENT DIABETES.

Exercise lowers blood glucose and improves insulin sensitivity. It improves body composition and reduces adiposity (fat tissue), which when increased, is in itself a risk factor for development of Diabetes. It aids in weight management and makes you FEEL BETTER, and often, that alone, can help with making better food choices.

So, climbing off my soapbox: this was my long-winded way of saying, good grief, if you have been told you are prediabetic, or had an impaired fasting glucose reading, now is the time to get ACTIVE! And if you need help, ask a PT:)

In summary, Diabetes is a quickly growing problem in the US. However, for the vast majority, this is a preventable disease! Learn about it, make healthy choices and get active. Great resources exist on the internet (ADA), but as always, your primary care physician is the best place to start. Ask the questions, make the changes and get stronger, fitter and healthier!